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Vitamin B12 deficiency

Vitamin B12 deficiency. Causes, symptoms and treatment

Correct levels of vitamin B12 have a positive effect on our entire body. Deficiency can be associated with unpleasant health consequences.

AuthorNina Wawryszuk

Author

Nina Wawryszuk

Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

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Reviewed byAlexandra Cudna-Bartnicka

Verified by an expert

Reviewed by

Alexandra Cudna-Bartnicka

Clinical nutritionist

Clinical nutritionist whose main area of interest is nutrition in diseases and functional disorders of the digestive system.

Learn more about our editorial process

Edited byMichael Tomaszewski

Edited by

Michael Tomaszewski

Editor

Graduate of Journalism and Artes Liberales at the University of Warsaw. Since 2017, he has been working with the biggest portals in Poland and abroad as an editor. Previously worked for 3 years in one of the leading pharmaceutical companies - he knows the health and beauty industry inside out. In his free time, he most enjoys playing tennis or skiing.

Learn more about our editorial process

Fact-checkingNina Wawryszuk

Fact-checking

Nina Wawryszuk

Natu.Care Editor

Learn more about our editorial process

Vitamin B12 deficiency. Causes, symptoms and treatment

Updated:03 December, 2024

10 min

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Adequate levels of vitamin B12 have a positive effect on our entire body. Deficiency can be associated with unpleasant health consequences.

Can you recognise how your body calls for vitamin B12 supplementation? Together with nutritionist Aleksandra Cudna, we will introduce you to everything you need to know about B12 deficiency and how to deal with it in a healthy way.

The following is an overview of how to identify B12 deficiency.

Description of contents:

What causes vitamin B12 deficiency? Find out the causes
B12 deficiency - symptoms and effects on the body
How to find out if I have a vitamin B12 deficiency
How to make up a vitamin B12 deficiency
Vitamin B12 in the diet - advice from a nutritionist

See also:

What causes vitamin B12 deficiency? Find out the causes

Deficiency can occur when serum concentrations of vitamin B12 become too low to meet the body's requirementsand.

Causes of deficiency:

Diet

poor and poorly nutritious,
non-nutritious, monotonous,
low nutritional value,
low nutritional value.
low in calories,
vegetarian or vegetarian food,

poor in nutrition,
low in calories.
vegan or vegetarian,
large amount of alcohol,

Disorders of absorption

stomach diseases (e.g. gastritis),
inherited intrinsic factor deficiency (the vitamin has nothing to bind to, so it is not absorbed),
diseases of the small intestine (e.g. Crohn's disease, cancer),
celiac disease,
inherited malabsorption,
inherited malabsorption,
inherited malabsorption.
increased consumption by bacteria (bacterial overgrowth syndrome SIBO),
infection with tapeworms,

Medication intake

Simultaneous use of the following substances impairs absorption of vitamin B12and:

drugs that reduce gastric acid secretion,
methformin (antidiabetic drug),
methformin (antidiabetic drug).
contraception hormonaland,
aminosalicylic acid (antitubercular drug),
colchicine (an anti-inflammatory drug used in the prevention and treatment of gout attacks).

Are you using any of these substances? Don't worry! Your doctor may decide to change your medication or the time you take it, depending on the problems you are experiencing.

Age 60+

In this age group, gastric and assimilationand of this vitamin are often affected.

Immune system disorders

Graves-Basedow disease,
Addison-Biermer disease,
lupus,

Megaloblastic anaemia

Developing anaemia from a deficiency of vitamin B12 in the body when it is not properly absorbed from the gastrointestinal tract.

Post-operative conditions

Removal of part/whole stomach,
bariatric surgery,
removal of ileum,

Are you at risk of vitamin B12 deficiency? Check out the symptoms of vitamin B12 deficiency now - sound familiar? Or maybe someone close to you has some of the symptoms?

B12 deficiency - symptoms and effects on the body

Vitamin B12 deficiency manifests itself on the part of many systems in the body and you may experience weakness, dizziness, gastrointestinal disturbances, malaise or characteristic 'clotting', among other things.

Find out more about vitamin B12 deficiency.

Find out what to look out for in particular.

Symptoms of vitamin B12 deficiency:

Nerve system:

pain and dizziness,
weakness, muscle aches and fatigue,
disorders of the sensory organs, especially touch,
paresthesias (numbness, tingling, burning),
ataxia (reduced coordination of movements and trouble maintaining balance)and.

Cardiovascular system:

Deficiency leads to anemia (anemia) megaloblastic manifesting as:

dizziness,
blindness,
spiration,
weakness,
fast heart rate,

Digestive system:

constipation or diarrhea;
loss of appetite.
loss of appetite, nausea,
weight loss,
distaste disorder,
disorder of taste,
disorder of taste.
stomatitis with ulceration and inflammationand,
swelling, burning and redness of the tongue,

Psychiatry:

low mood,
mood changes,
symptoms depressive symptomsand,
anxiety,
concentration and memory problems;

Emergency:

disorders of vision.

skin, hair, nails:

yellowish colour skinand,
breakage and hair loss,
fracture, splitting and pigmentation changes on nails.

Libido:

Erectile dysfunctionand as a result of increased levels of homocysteine in the body.

For sucking

Dr Jacob's Melatonin + B12

4.8

Active ingredients: melatonin, vitamin B12
Form: sucking pastilles
Dosage: 1 lozenge per day
Sufficient for: 60 days

See price

Product description

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.

The following tablets will help to improve the quality of your sleep.

Pros and cons

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

The following tablets will help to improve the quality of your sleep.

Additional information

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

The following tablets will help to improve the quality of your sleep.

User review

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

The following tablets will help to improve the quality of your sleep.

Natu.Care B-complex Formula

5.0

Active ingredients (in the recommended portion):
- vitamin B1 (thiamine)
- vitamin B2 (riboflavin)
- vitamin B3 (niacin)
- vitamin B5 (pantothenic acid)
- vitamin B6
- biotin (vitamin B7)
- folic acid (vitamin B9)
- vitamin B12
Who is it for and what for?

The product is intended for adults who wish to supplement their diet with B vitamins in one cohesive formula, rather than reaching for individual preparations.
Form:

Capsules allow for convenient and precise use of the product as part of daily supplementation.
Daily portion:

The recommended daily portion is 1 capsule, taken according to the manufacturer's instructions on the packaging.
Lasts for:

The product lasts for 60 days of use, according to the information provided by the manufacturer.

Check Price

Product Description

B-Complex Formula is a dietary supplement containing a complete set of B vitamins, designed for the daily supplementation of adults' diets. The product has been developed as an organised form of supplementation, without combining ingredients with stimulating additives. It serves as a consistent element of daily nutritional routine.

Pros and Cons

Pros:

complete set of B vitamins in one preparation
simple, clear formula
convenient capsule form

Cons:

product intended solely for adults
pregnant women should consult usage before use
requires regular use

Ideal for vegans

SOLGAR natural vitamin B12

5.0

Active ingredients: vitamin B12
Form: tablets
Packaging: 100 tablets
Dose: 1 tablet daily
Sufficient for: 100 days

See price

Product description

The dietary supplement is a source of valuable vitamin B12 in a form that is easily absorbed by humans - cyanocobalamin. This biologically active form of vitamin B12 has many very important protective functions for the body.

Vitamin B12 supports the functioning of the immune system. It also contributes to reducing feelings of fatigue and tiredness. Its important function is also to take part in the metabolism of homocysteine, an amino acid thatós naturally formed in the human body.

Vitamin B12 is a very important protective function.

Pros and cons

Vitamin B12 is a very important protective function.

Additional information

Vitamin B12 is a very important protective function.

User review

Vitamin B12 is a very important protective function.

High dose

Aura Herbals Vitamin B Complex drops

4.8

Active ingredients: vitamins B1, B2, B3, B5, B7, B9, B12
Dosage: 15 drops daily
Packaging size: 30 ml (60 daily servings)
Sufficient for: 2 months

See price

Product description

Vegan drops with a complex of B vitamins. A daily serving covers 100% of the requirement for these vitamins. B vitamins are important for the proper functioning of the body, especially for the nervous system, metabolism and energy production.

Pros and cons

Additional information

MyBestB12Complex+

4.8

Active ingredients:
A complex of all B vitamins and selected adaptogens: ashwagandha and Rhodiola rosea; plant-based vitamin B12
For whom and why?
For adults – supports energy levels, brain functions, the nervous system, and helps cope with stress and fatigue
Form:
Vegan capsules
Daily dose:
1 capsule in the morning, preferably during or after a meal; can be taken cyclically or daily
Sufficient for:
30 days of use

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Product Description

B12Complex+ MyBestPharm is a dietary supplement in capsule form, containing:

a composition of all 8 B vitamins: thiamine (vitamin B1), riboflavin (vitamin B2), niacin, pantothenic acid, folic acid, vitamin B6, vitamin B12, and biotin,
additionally supplemented with 4 plant extracts: from ashwagandha, rhodiola rosea, bacopa monnieri leaves, and buckwheat seeds.

The MyBestB12 Complex+ capsules are suitable for vegans as they do not contain animal-derived ingredients. The preparation uses plant-based vitamin B12 and other ingredients derived solely from plants, which are enclosed in a cellulose capsule without gelatin.

Pros and Cons

Pros:

Comprehensive blend of all B vitamins + adaptogens – versatile supportive action
Vegan formula – free from lactose, gluten, and fillers
Adaptogens (ashwagandha, rhodiola rosea) help cope with stress and support brain functions
Convenient and easy-to-swallow capsules
Good user reviews – praised for energy effects and improved well-being

Cons:

Dietary supplement – not a medicine; consultations required for individuals with diseases or taking medications
Daily dose of 1 capsule – requires consistency for noticeable effects
Not suitable for children, pregnant or breastfeeding women without consulting a doctor
Time to effect – improvement in energy and mood usually noticeable after several weeks of use

Kenay Vitamin B-Complex LipoCellTech

4.7

Active ingredients:
Liposomal complex of active vitamins B¹–B₁₂ (thiamine TPP, riboflavin-5-phosphate, B6 P-5-P, B5, biotin, methylcobalamin) and NADH, PABA, and bamboo leaf extract (source of silica).
For whom and why?
For adults – supports energy levels, metabolism, the nervous system, cognitive functions, heart health, and body regeneration.
Form:
Vegetarian capsules (hydroxypropyl methylcellulose), 60 pcs.
Daily dose:
1 capsule between meals
Sufficient for:
60 days of use

Check Price

Product Description

Kenay^® Vitamin B-Complex LipoCellTech is a dietary supplement containing B vitamins in a bioavailable form. The Vcaps^® capsule formula is suitable as a supplement to the daily diet of adults, especially those seeking vegan supplementation.

Pros and Cons

Pros:

Comprehensive formula contains all active forms of B vitamins
Liposomal technology (LipoCellTech): better absorption and utilisation of ingredients
Content of NADH and PABA enhances the synergistic action of vitamins
Addition of bamboo extract with silica supports tissue functions
Product suitable for vegans, gluten-free, lactose-free, GMO-free, preservative-free, and dye-free

Cons:

This is a supplement, not a medicine — medical consultation required for chronic diseases
One capsule daily — requires consistent use
Not suitable for children, pregnant or breastfeeding women without a doctor's consent
Higher price than basic B vitamins — but justified by form and bioavailability

Now Foods B-50

4.8

Active ingredients:
Each capsule contains 50 mg of vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B5 (pantothenic acid), 680 µg of folates (400 µg of folic acid), 50 µg of B12 (cyanocobalamin), biotin (50 µg), plus choline (50 mg), PABA (25 mg), and inositol (25 mg) – B vitamins in a form easily absorbed by the body
Who is it for and why?
For adults – supports energy production, the nervous system, homocysteine metabolism, and replenishes B-vitamin deficiencies, particularly in vegans and individuals with varied diets
Form:
Vegan capsules (pullulan coating, vegan product)
Daily portion:
1 capsule daily, preferably during meals
Sufficient for:
100 days of use (1 package = 100 capsules)

Check Price

Product Description

Now Foods B-50 is a dietary supplement in capsule form containing a complex of B vitamins. These vitamins include: thiamine, riboflavin (vitamin B2), folic acid, vitamin B6, vitamin B12, niacin, biotin, and pantothenic acid. Additionally, it is enriched with choline and inositol.

Pros and Cons

Pros:

Comprehensive, high doses of B vitamins along with choline, PABA, and inositol
Vegan formula – free from gluten, lactose, GMO, and soy
Supports energy production, nervous system health, and metabolism
Non-GMO, Kosher, Halal, GMP certifications ensure quality and safety

Cons:

Niacin (50 mg) may cause a "flush" (skin redness) in sensitive individuals
This is a supplement, not a medication – consult a doctor for health issues
B12 in the form of cyanocobalamin – those preferring the methylated form may seek another product
Biotin content may affect the results of some laboratory tests – it is advisable to inform your doctor

Naturell Витамин B Комплекс Форте

4.8

Активни съставки:
В една таблетка: витамин B1 (3,3 mg), B2 (4,2 mg), B3 (60 mg), B5 (18 mg), B6 (4,2 mg), B7 (биотин 150 µg), B9 (фолиева киселина 600 µg) и B12 (метилкобаламин 7,5 µg) – всеки витамин представлява 300–375 % RWS.
За кого и за какво?
За възрастни – особено активни физически и познавателно, стресирани, възстановяващи се и вегани – поддържа енергийния метаболизъм, нервната система, имунитета и намаляване на умората.
Форма:
Вегански таблетки, без захар, лактоза, глутен и оцветители.
Дневна доза:
1 таблетка, най-добре по време на хранене.
Достатъчно за:
120 дни (4 месеца при дневна доза).

Провери цената

Описание на продукта

Naturell Витамин B Complex Forte е хранителна добавка под формата на таблетки с високо съдържание на витамини от група B: ниацин, пантотенова киселина, рибофлавин, витамин B6, тиамин, фолиева киселина, биотин и витамин B12. Комплексът от 8 витамина B е разработен с цел допълване на ежедневната диета на възрастни хора.

Плюсове и минуси

Плюсове:

Съдържа пълния спектър от витамини от група B в активни форми – комплексна подкрепа практически за всички метаболитни функции.
Метилкобаламин (форма на B12) се характеризира с по-добра бионаличност и усвояемост от организма.
Опаковка от 120 таблетки – икономично решение за дългосрочна добавка.
Продуктът е вегански и без алергени – без глутен, без лактоза и оцветители.
Продуктът получава много добри отзиви – средната оценка е около 4.8–4.9/5, потребителите хвалят ефективността и добрата усвояемост.

Минуси:

Висока доза ниацин (60 mg) може да предизвика леко „flush” (зачервяване на кожата) при чувствителни лица.
Това е добавка, не лекарство – при здравословни проблеми се препоръчва медицинска консултация.
Присъствието на фолати и B12 означава, че не трябва да се използват други добавки, съдържащи витамини от група B, без консултация с лекар.
Въпреки че опаковката е икономична, голямото количество таблетки изисква систематичност и подходящо съхранение.

Hauster Homocyne

4.8

Активни съставки:
В една капсула: ниацин 500 mg, рибофлавин 50 mg, витамин B6 (P‑5‑P) 25 mg, биотин 1000 µg, метилкобаламин (B12) 300 µg, фолати под формата на 5‑MTHF (Quatrefolic®) 300 µg.
За кого и за какво?
За възрастни – помага за поддържане на нормално ниво на хомоцистеин в кръвта, което е важно за профилактика на сърдечно-съдови заболявания. Препоръчва се при повишено ниво на хомоцистеин, недостиг на фолати и при хора с мутация на гена MTHFR – особено в страни с висок дял на тази мутация.
Форма:
Растителни капсули с l‑левцин и инулин – подходящи за вегани, без изкуствени добавки и пълнители, в стъклено опаковане.
Дневна доза:
1 капсула дневно.
Достатъчно за:
120 дни употреба при препоръчителна доза.

Провери цената

Homocyne® е хранителна добавка, която е концентриран източник на кофактори. Специално подбраната формула на препарата представлява комбинация от най-добре усвоими, биоактивни форми на витамини, включително патентованата активна форма на фолиева киселина, а именно (6S)-5-Methyltetrahydrofolic (5-MTHF) Quatrefolic®, допълнена с ниацин, рибофлавин, витамин B6, B12 и биотин в високи дози.

Плюсове и минуси

Плюсове:

Комплекс от витамини B в активни форми, включително метилкобаламин и 5‑MTHF – максимална бионаличност
Висока доза кофактори за метаболизма на хомоцистеина – ефективна подкрепа
Подходящ за вегани, свободен от ГМО, лактоза, глутен, консерванти и оцветители
Стъклена опаковка – екологична и безопасна за съдържанието
Препоръчва се при риск от хиперхомоцистеинемия и сърдечно-съдови заболявания

Минуси:

Много високи дози витамини B – могат да предизвикат силен „flush“ (зачервяване на кожата), особено при чувствителни на ниацин
Добавка, не лекарство – изисква консултация с лекар при хронични заболявания или прием на други лекарства
Не се препоръчва за бременни и кърмещи жени – не използвайте без консултация
Ефектите изискват дългосрочна терапия (няколко седмици) и мониторинг на нивото на хомоцистеина чрез изследвания
Поради високата доза, приемането на повече от 1 капсула на ден изисква внимание

How to find out if I have a vitamin B12 deficiency?

Before supplementation, take a look at your diet. Is it varied? Are you eating foods rich in vitamin B12? If you're not sure, and you're experiencing some of the symptoms we write about above - it's best and safest to have your blood B12 levels tested.

Aleksandra Cudna Nutritionist

You can take the test privately. It is worth buying the whole package of B vitamins at once - the price is cheaper, and you will be examined comprehensively.

See also:

Thyroid tests

How to make up for vitamin B12 deficiency?

I had a patient who came to me with low vitamin B12 levels. The cause was probably long-term use of hormonal contraception, problems with the gastric mucosa and, above all, a poorly varied and highly processed diet.

Aleksandra Cudna Nutritionist

We supplemented the resulting deficiency with an individualised whole food diet combined with a vitamin B12 supplement. I can see from experience that this combination works best, and the patient very quickly stops feeling the effects of the deficiency," adds the dietician.

See:

How to make up vitamin B12 deficiency quickly?

I'm vegan! How do I make sure I have adequate levels of B12?

Vegans and vegetarians often suffer from cobalamin deficienciesand. It is difficult to cover the daily requirement of this vitamin with fortified products alone. Therefore, people on a meat-free diet should additionally supplement vitamin B12 and monitor their levels.

How can you supplement vitamin B12? You can read about this below.

Forms of administration of vitamin B12

There are plenty of over-the-counter supplements with vitamin B12 in the form of:

in pharmacies.

capsules,
hard tablets,
effervescent tablets
drops,
liquids,
sprays,
gels,

The doctor may prescribe injections with vitamin B12 by prescription . Injections intramuscular or deep subcutaneous are prescribed for :

acute deficiencies,
absorption disorders,
pain relief (e.g. neuropathy, sciatica),
life and health emergencies,

Consult your doctor or pharmacist if you are unsure what form of administration will work best for you and whether it will interfere with other medicines/supplements.

Vitamin B12 in the diet - advice from a nutritionist

Tips from an expert - how to ensure an adequate supply of B12 in your diet:

Diversity. Try to use a variety of zoonotic food groups on a daily basis, don't just rely on meat alone.
Include eggs, milk and dairy products - cream cheese, cottage cheese, yoghurt, kefir - in your diet.
Attempt to eat fish and seafood. Steam it, make pastes, try it out!
Cook and eat it.
Use products fortified with vitamin B12. Nowadays, we can get fortified breakfast cereals, vegetable drinks, soy products, yeast flakes or energy bars on the market.
Remember to include a source of complete protein, preferably of animal origin, in each of your meals.

Example menu - variety throughout a day of healthy eating!

. . . . .

Food	Proposal
Breakfast	Warming shakshuka or spinach omelette
Breakfast.
Second breakfast	Yogurt with seasonal fruit, granola and flaxseed
Second breakfast.
Lunch	Lean poultry meat (chicken, turkey) or fatty fish (salmon, halibut), favourite vegetables and porridge/brown rice/potatoes
Cooked meat.
Afternoon snack	Wheat cheese or cottage cheese with tomato and chives
Afternoon snack.
Dinner	Caprese salad with mozzarella cheese
Salad.

To ensure adequate absorption of vitamin B12, avoid stimulants - smoking, alcohol consumption, excessive amounts of coffee.

See also other articles on B vitamins:

Summary

Vitamin B12 deficiency can have deplorable consequences as it has a multisystemic impact on our health and wellbeing.

With your nutritionist, we encourage you to change your eating habits and get vitamins and minerals from your diet. You may find that additional supplementation will lead to unnecessary vitamin excess or you may be spending money down the drain - because you have optimal levels.

Did you know that vitamin B12 has such versatile effects on our bodies? Did anything surprise you? Leave a comment, I'm curious - I was surprised more than once when writing the article!

I invite you to other interesting posts about vitamins and minerals.

FAQ

How to quickly correct a vitamin B12 deficiency?

The quickest and most effective way to increase vitamin B12 is to eat animal-based foods, which are the best source of it. You can also support yourself with dietary supplements or over-the-counter medications with vitamin B12. It is worth discussing the dose and supplementation plan with your doctor.

What leaches vitamin B12 from the body?

Alcohol and nicotine flush vitamin B12 out of the body, which can lead to vitamin B12 deficiency. Vitamin B12 deficiency is often diagnosed in alcohol abusers and compulsive smokers.

Does vitamin B12 deficiency cause neurological symptoms?

Neurological symptoms of vitamin B12 deficiency include: headaches and dizziness, muscle pain, weakness and fatigue, sensory disturbances, paresthesias (numbness, tingling, burning), ataxia (reduced coordination of movements and trouble with balance).

Does vitamin B12 calm the nerves?

Yes, the B vitamins, including vitamin B12 have a huge impact on the nervous system, mood and psyche. Deficiencies of these vitamins can manifest as lowered mood and mental fatigue. It is worth taking care of an adequate supply of these vitamins or supplementation to enjoy mental health and physical health.

After how long does vitamin B12 take to take effect?

How quickly it takes to correct a vitamin B12 deficiency is an individual matter of the body, the level of deficiency and the dose of medication or dietary supplement taken. Typically, after about two weeks of regular supplementation, blood levels of vitamin B12 should increase.

How to treat vitamin B12 deficiency?

Treating vitamin B12 deficiency involves adding foods rich in the vitamin to the diet and taking dietary supplements or medication in appropriate doses. The doctor may also decide to give intramuscular injections.

How much does a blood test for vitamin B12 levels cost?

The price of testing the concentration of vitamin B12 in the blood depends on the laboratory. Prices range from £47 to £60. You can also ask your internist or endocrinologist for a referral for the test under the National Health Service, for which you will not pay.

Resources

See all

Afra, T. P., Razmi, T. M., & Narang, T. (2020). Reversible Melanonychia Revealing Nutritional Vitamin-B12 Deficiency. Indian Dermatology Online Journal, 11(5), 847-848. https://doi.org/10.4103/idoj.IDOJ_13_20

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